Pilates is widely recognised as a perfect weight loss regime which can make you slim, lean and toned. It boosts your metabolism and makes you lose pounds. Regular pilates practice can give you a healthy body and a physique to die for. Not only this, it adds shapeliness to your figure and enhances strength and posture. In this post, I will list six pilates moves that you can add to your workout regimen and see the difference in two weeks. The best thing is that you only need a yoga mat.
Criss-cross
For this, you need to lie facing up on a mat, with your hands behind neck and elbows wide. Now, lift your head, neck, and shoulders off the mat. Don’t exert sudden pressure. Then, bring left armpit to right knee and extend left leg to high diagonal.
Twist to the other side and switch legs, bringing right armpit to left knee and extending right leg. This alternating movement will help you shed that tummy fat in no time.
Leg pull
This is a beginner level exercise which strengthens glutes and hamstrings and gives you shaped thighs. It’s a highly effective exercise. By lifting one leg off the floor, you introduce instability that challenges the abdominals and shoulders to keep the trunk and pelvis stable as you move. Reach your right leg off the mat towards the body and then flex the foot and place it on the mat. Repeat with alternating legs. Finish the movement by placing both hips back down on the Mat.
Corkscrew
This exercise focuses on working out your abdominal muscles. So if you want to battle a heavy lower abdomen, this is a great exercise. It strengthens your abdominals and shoulders along with massage of internal organs. To start this, you lie on back, arms pressed into the mat. Keep your legs together.
Now you have to lift legs straight to the ceiling and roll over bringing the legs parallel to the floor, with the hips and feet level. Inhale shift both legs to the right and roll down through the right side of the back. Exhale, circle the legs around and roll over through the left side of the back, returning legs to start position. This is a great workout with good fat burning capacity.
Rolling like a ball
This full body workout requires both strength and control. Plus, it’s a fun way to massage your own back, enhance spinal and pelvic control. First, sit on a mat with knees drawn toward chest and arms wrapped around legs. Rock back to tailbone with feet hovering a few inches above the mat.
Inhale, rolling back to shoulder blades, then exhale to roll forward to balanced starting position. Use abs to control momentum and pause before feet touch the mat. If you are looking for a toned body, this is a must in your regular workout.
Double leg stretch
The single and double leg stretch help in lower body workout which is where most of our fat is deposited. Lie face up on a mat. Now, lift head, neck, and shoulders and bring knees to chest, arms hugging shins. Inhale, and straighten legs to a 45-degree angle while simultaneously extending arms along ears. Exhale, and circle arms down to hug shins as you return to starting position.
Plank to push up
This is a core blasting exercise which can send your heart racing and boost metabolism. Just 30 seconds of this pilates move daily can help you shed those stubborn pounds. Stand tall, exhale, and round chin to chest, rolling the body down to somewhat of a rag doll position. Walk hands out into a high plank position. Lower body halfway to the mat, elbows tucked close to the ribcage. Straighten arms to press up and repeat the push-up. Walk hands toward feet and roll back up to starting position.
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